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11/28/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

7Habits of Highly effective people

1. They take initiative (“Be Proactive”)

2. They focus on goals.(“Begin with the end goal in mind”)

3. They Set priorities.(“Put first things first”)

4. They only win others win.(“Think win/win”)

5. They Communicate.(“seek first to understand, Then to be understood”)

6. They Cooperate.(“synergize”)

7. They reflect on and repair their deficiencies.(“Sharpen the saw”)

8. They HAVE FUN IN LIFE.

Warm-up

Warm-up (No Measure)

General Warm Up

Metcon

Metcon (No Measure)

3 Rounds EMOM

20 KB Swings

10 Goblet Squats

10 KB Overhead walking lunge (5 reps L/R)

20 Bent Rows

16 Around the Body (8 L/R)
Should be getting at least 20-sec of rest. Add or subtract reps appropriately!

Metcon (Time)

Snatch – 100 reps for time

10 L/R

9 L/R

8 L/R

7 L/R

6 L/R

5 L/R

5 L/R
A good weight to shoot for:

44# for men & 36# for women.

Excellent time would be 5 min.

A good time would be 8 min.

An average time would be 10 min. with recommended KB weight!